Ever since my husband started keto diet, I have been asked this question many times “how to start a keto diet?”. First of all, I want to advise you not to think of it as a diet, instead, consider it as a healthy living style and a healthy way of eating in which you consume fewer carbs and high fats and proteins. Other than weight loss, its advantages are numerous. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs. The keto diet is very beneficial for high blood sugar patients. The idea is for you to get more calories from protein and fat and less from carbohydrates. Please join my group on Facebook for more keto recipes and information. Here is a link https://www.facebook.com/groups/364327381255789/
The next question people usually ask is” what we should eat in this diet?”.I would suggest not making your diet complicated by trying difficult recipes and don’t burden yourself by thinking that the diet is too difficult for you to follow, give it a few days and it will become easier and after some weeks, it will even become habitual. Take your notebook and write down things which you can eat in this diet and then you can make your own diet plan. There is no need to spend hours on the internet searching for an efficient diet plan. Here I have compiled a list of keto recipes all tried and tested by me. I am quite a lazy person so I usually go for easy recipes so you have no trouble trying them at home.
Just do detailed research on keto and start.
The Ketogenic Diet is a high fat, moderate protein, and very low carbohydrate diet.
Through the restriction of carbohydrates, it re-programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles.
The low-carb intake helps to keep your blood sugar levels from spiking.
This allows your fat cells to begin releasing fatty acids, which your liver will then breakdown to produce what are called “ketones.”
Ketosis is the physiological state that is achieved when your body breaks down ketones for energy rather than glucose from carbohydrates.
Note: No nut flours/ keto roti or desserts are not recommended for Ist 6 weeks.
• alfalfa sprouts
• bamboo shoots
• string beans
• onions (limited quantity)
• Swiss chard
• peppers (all)
• ginger root
• tomatoes (limited quantity)
• collard greens
• salsa (w/out sugar)
• Brussels sprouts*
• Beef/ beef steak
• Bratwurst or sausage
• hot dogs
• Chick WITH skin and fat
• Duck or goose
• Goat/ lamb
• All nuts (esp. macadamia nuts), the least expensive is on amazon, “Bayside Candy – Sincerely Nuts”
• Macadamia Nuts Raw Unsalted Halves and Pieces,2Lbs
• Nut butter without sugar
• Coconut oil – very important
• Cream cheese and sour cream
• Fish oil
• European cheese
• Flax seeds and flax oil
• Heavy whipping cream
• Olives and olive oil
HEAVIER FAT AND PROTEIN
2-4 Eggs, cheese, hormone-free chicken, avocado
Bulletproof coffee with 1 tbsp extra virgin, unrefined coconut oil, and 2 tbsp butter.
PROTEIN, FAT (3-6 ounces)
Animal Protein (non-lean) hamburger, fish, chicken (with skin) + Salad
VEGETABLE OR SALAD CARBOHYDRATE (7 cups)
PROTEIN (3-3 ounces)
VEGETABLE (2-3 cups)
AVOID Completely: Food rich in carbohydrates, factory-farmed meat, and processed foods
In short, any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
NO NO NO
• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Due to its carb content, many alcoholic beverages can throw